Acid reflux can be triggered by certain diets. It is more common in pregnant women and people with asthma.
Acid reflux can be a sign of gastroesophageal disease (GERD). This condition can lead to long-term complications. A doctor should be consulted if anyone is concerned about their symptoms.
1. Stop smoking
Research has shown that smoking is harmful for your health. However, people might not know that secondhand smoke can cause acid reflux.
The valve that connects the stomach and the esophagus is called the lower esophageal. The LES prevents stomach acid from returning up into the food tube.
A 2015 review by studiesTrusted Source found that smoking lowers the pressure in the LES which makes acid reflux possible. This pressure should be normalized by quitting smoking, which will reduce the chance of acid reflux.
These tips can help smokers quit.
2. 2. Calming techniques
Anxiety and worrying about acid reflux can cause anxiety.
An anxious person can use box breathing techniques to control their anxiety and dizziness.
While acid reflux can’t be stopped, being calm can help to prevent worsening symptoms.
According to a 2013 article published in the journal Cognitive Behaviour TherapyTrusted Source, relaxation techniques can be used to combat anxiety.
3. Avoid trigger ingredients
ResearchTrusted Source has shown that certain foods can increase the tone of the LES, and cause irritation.
To reduce acid reflux symptoms, a person may try eliminating trigger foods.
These are some common trigger foods:
4. Ginger can be incorporated into your diet
There is some evidence that ginger may help with nausea and vomiting. However, more research is needed to confirm this.
Researchers recommend a daily intake of 1,500 mgsTrusted Source, based on existing evidence. It is possible to experience adverse effects if you take more.
It is easy to include ginger in your diet. You can also try:
To make ginger tea, add it to warm water
In a stir-fry, add it
Boil it in a soup
You can grate it on to salads and cereals
Ginger can be used in recipes that combine strong flavors and people who don’t like its taste.
5. 5. Eat earlier
According to a 2013 studyTrusted Source, participants who went straight to bed within three hours of eating were at greater risk for GERD recurrence.
The body will take more time to digest food if there is a longer period between dinner and bed. The body can also digest food better if it sits up.
Acid reflux can be reduced by proper digestion.
6. Keep a moderate weight
A balanced diet is important for general health and can help people manage their weight.
According to the 2020-2025 Dietary Guidelines, 74% of Americans are obese or overweight.
According to the Obesity Action Coalition, acid reflux is more common in adults with high BMI (body mass index) or obesity. This is likely due to the fact that the stomach presses harder to maintain acid.
A high BMI person may find it easier to maintain a moderate weight and reduce acid reflux symptoms.
It is vital that people concentrate on safe ways of losing weight. Too much weight too quickly can lead to health problems.
Discover 20 safe ways to lose weight.
7. After meals, chew sugar-free gum
A 2005Trusted Source study has shown that chewing gum can increase swallowing frequency and improve the rate of reflux in your esophagus.
Chewing can also increase saliva production which neutralizes stomach acid.
It is important to not chew sugary gums. This can make your symptoms worse and cause tooth erosion.
Avoid mint-flavored gum as it can worsen acid reflux symptoms.